If you don’t eat properly before your workout, you can undermine your efforts to stay fit. Eating the best pre-workout snack before your workout will provide you with the fuel you need to help you get through your workout.
If you find yourself losing steam halfway through your workout or feeling drained after going to the gym, your pre-workout snack could be to blame. See, what you eat before you exercise helps to fuel your body to give you the stamina you need during your workout. It’s also meant to help your body gain lean muscle and muscle recovery. Besides wanting to get the most out of your workout and prepare yourself mentally for a great workout, you shouldn’t forget to eat the best foods before your workout. This will prepare your body and help maximize your efforts with different nutritional requirements that balance the carbs, proteins, and fats to fuel your body, fight fatigue, stave your hunger, and help with recovery.
Here are some points you should consider to help you know what to look for in a pre-workout snack.
Eat carbs
Most people think you need protein to fuel your exercise, especially if you’re doing strength training. And although protein is good for muscle building and repair, carbs provide sustainable energy for your body throughout your workout. Carbs are broken down into glucose, which your muscles need to provide enough energy so that you can exercise at your optimum best. Your muscles store glucose in the form of glycogen and use it as you work out. So when you eat carbs, you’re storing extra glucose to replace the glycogen you use up during training.
If you don’t have enough glycogen to keep you going, you will feel tired and weak, and you might give up on training to rest. This is because your body will start to utilize your fat deposits for energy, which burns at a slower rate than carbs slowing you down.
Don’t forget the proteins.
It’s also a good idea to eat a bit of protein before your workout, especially if you’re weight training. Your body needs proteins that are made up of amino acids to help repair any muscle damage, especially if you’re doing any strength training exercises. When you’re resting, your body can repair and recover, which helps to build bigger and stronger muscles. Consume easily digestible sources of protein, but don’t overeat.
Eat healthy fats
Don’t cut fats completely out of your diet because they provide fuel to your body. For intense workouts, your body uses fats for energy after using up all the glycogen. However, not all fats are good. Saturated and trans-fats increase your blood cholesterol while mono-saturated and plant-based fats and oils help to regulate your oxygen levels, restoring your hormones, improve your immune and cardiovascular systems.
Stay hydrated
Before you go to the gym, you must hydrate. While there is no specific way of knowing the amount of liquid you need before a workout, you can start with 2 cups of water 2 or 3 hours before your workout and another cup 20 minutes before you start your workout. This helps to reduce dehydration, which can cause low energy and muscle cramps. You can also drink a cup of water every 30 minutes to stay hydrated during your workout if you’re sweating a lot or your training in a hot place.
Timing is everything
After you eat, you should allow the food to digest and absorb before your workout properly. If you’re taking a large meal, it can make your body 3-4 hours to digest it properly, a small meal can take 3 hours, and a snack will take 30 minutes. Foods that are high in fiber, protein, and fat take longer to digest, but it also depends on the quality and type of food you eat. Plan your meals and snacks so that they provide ready energy when you exercise. Everybody is different, so you can experiment to see the best time for your body.
If you like exercising early in the morning, choose a snack that contains easy to digest carbs like oatmeal or a banana to keep you energized. This will help you avoid feeling weak, sluggish, or light-headed because your body doesn’t have sustainable energy to last your entire workout.
Reviewing the best pre-workout snacks
| Item | Price | Where to buy |
|---|---|---|
| RXbar whole food protein bar | $ 69.00 | Amazon |
| Pure protein bars | $ 64.95 | Amazon |
| Honey stinger organic waffles | $ 16.90 | Amazon |
| Orgain clean protein shake | $ 26.99 | Amazon |
| Rise the simplest protein bar | $ 24.69 | Amazon |
| BSN protein crisp bar | $ 22.99 | Amazon |
| MP combat crunch protein bar | $ 16.15 | Amazon |
| Orgain organic plant-based protein bar | $ 17.85 | Amazon |
RXbar whole food protein bar
RXbar is a protein bar made with 100% chocolate and a mix of hazelnuts. It will give you a boost of energy you need to sustain you during your training. It contains eight whole food ingredients that contain protein, fiber, with zero added sugars. This delicious protein bar is a convenient breakfast, on-the-go snack, or a pre-workout energy snack. It contains clean, simple ingredients that include dates, nuts, and egg whites that are coated with irresistible chocolate to give you a delicious nutty flavor. This bar contains no GMO’s, gluten-free, and no artificial flavors. It comes in a box of 12 bars.
Pros
- A great source of clean energy.
- The ingredients are simple and clean.
- It’s a chewy and tasty protein bar.
- It contains actual food and not chemicals.
Cons
- Some customers complained about some bars containing mold and pebbles.
View price on Amazon
Pure protein bars
Pure protein bars are nutritious snacks that contain high-quality protein to increase your energy levels. They are delicious, chewy chocolate chip bars that provide nutrition to your body to build lean muscle, strength, and performance. The bars are high in protein and carbs to make sure that you perform better in any sport. It provides your body with essential amino acids to promote lean muscle and strength with the help of a balanced diet and a workout plan. They come in delicious flavors and are convenient to carry anywhere and take any time you feel you need a boost of energy.
Pros
- They help curb your cravings.
- They’re edible and delicious.
- Give you lots of energy.
Cons
- Some customers complained of offensive material in the bars.
View price on Amazon
Honey stinger organic waffles
Honey stinger waffles is a single bar that consists of honey sandwiched between two waffles. It’s a great snack that satisfies your taste buds, which is very convenient to carry and take anywhere and at any time of the day. It’s delicious, easy to digest and absorb into your body. Honey is a rich source of carbs that your muscles need for a great workout session. If you take it before your workout, it will provide you with a consistent source of energy, nourish your muscles and prevent fatigue during the exercise, and replenish lost energy and reduce muscle soreness after your workout. Honey has low glycemic properties, which makes it a good source of energy without having to raise your blood sugar levels during your workout. Each waffle bar contains 150 calories, but no dairy, soy, or gluten ingredients.
Pros
- They have a delicious taste.
- A great pre-workout snack.
- Boosts your energy before, during, and after training.
- Easy to digest and doesn’t hurt your stomach.
Cons
- Crumbles easily.
View price on Amazon
Orgain clean protein shake
Orgain clean protein is a nutritious organic shake made from 100% New Zealand-sourced grass-fed protein that is delicious and packed ready to drink. This protein shake has a creamy chocolate fudge flavor that will satisfy your taste buds with every sip. This is a healthy meal replacement for breakfast or a quick snack to provide your body with protein and reduce your hunger and cravings. It’s nutritious on the go pre and posts workout snack, for weight loss, building lean muscle, and help with your muscle recovery after a great workout. It’s free of any artificial coloring, preservatives, GMOs, gluten-free, soy-free, and vegan-friendly.
Pros
- It’s very high in protein and very little sugar content.
- It has a great taste and natural ingredients.
- It’s quick and convenient to take.
- It helps to curb your cravings.
Cons
- Has a fragile consistency.
View price on Amazon
Rise the most straightforward protein bar
The rise protein bar is made of only three ingredients; honey, pure whey protein isolate, and almonds. It’s an easy to digest protein bar that is low in carbs and contains no fats or lactose. You can eat this protein bar as a pre-workout snack to boost your energy, afternoon snack, post-workout, or a meal replacement when you don’t have time to take a proper meal. This snack bar is rich in nutrients and high in protein, potassium, and fiber with vitamins and minerals. It contains no GMO, peanut, gluten, soy, or artificial sugars or preservatives. It comes in many delicious variations, and all are easy to digest to give you real, sustainable energy.
Pros
- A great long-distance running snack.
- It’s delicious and has no after taste.
- Soft and has a delicious taste.
- Tames your insatiable hunger.
Cons
- It has some oil that leaks through the packaging.
View price on Amazon
BSN protein crisp bar
Protein crisp protein bar is a convenient, easy to take a snack that is packed with whey protein isolate to give you a boost of energy during your workout. It has a crunchy texture that your teeth will sink into and satisfy your sweet tooth. It comes in nine delicious flavors that only contain 230 calories and 2g of sugar. This is a convenient protein-packed snack that you carry with you can take between meals, before, or after your workout or any time, you get a craving.
Pros
- Has a delicious crunchy taste.
- A great option if you need a protein boost.
- It’s high in protein and low in sugar.
Cons
- It’s a bit dry.
- Contains no vitamins or fiber.
View price on Amazon
MP combat crunch protein bar
Combat crunch is a multi-layered protein bar with chocolate and peanut butter cups to give you a soft, crunchy texture with a great flavor. It’s a delicious high protein bar that is low in carbs, high in fiber, low in sugar, and gluten-free. All these ingredients help to support your nutritional needs, digestion, and healthy weight goals while keeping you satisfied for longer, which curbs your cravings. This gluten-free protein bar has a superior taste and soft texture, unlike other sports bars. A great source of energy before and even after a strenuous workout to replenish your energy and reward your sweet tooth in the same process with all the delicious flavors.
Pros
- Satisfies your sweet tooth.
- A great option for a meal replacement.
- It reduces your cravings.
- The whey protein is easy to digest.
Cons
- A bit messy to eat on the go.
View price on Amazon
Orgain organic plant-based protein bar
Organic protein bars are made from 100% plant-based protein to give you clean nutrition any time you need it. They contain essential amino acids that provide you with sustainable energy and helps you build and maintain muscle mass. The 150 calories and very low sugar content make it a perfect on the go protein bar to keep you energized and replenished. The ingredients are natural, clean, nutritious, and vegan-friendly with a delicious taste to provide your body with its daily nutrients and nourishment. It’s a great snack you can take on the go, for lunch, to reduce cravings, or for pre-workout.
Pros
- It has a sweet chocolaty chewy taste that doesn’t stick to your teeth.
- Contains less sugar than most protein bars.
- A great on the go snack to carry.
Cons
- It contains erythritol, which is a sugar liquor.
View price on Amazon
So, which is the best pre-workout snack?
Getting the right snack depends on many things like the kind of training and its intensity, your goals, and your tolerance level. The best thing about pre-workout snacks is you can take them before, during, and after your workout. RXbar whole food protein bar is a great pre-workout snack. It contains whole foods that provide energy and nutrients to your body. It also contains fiber that is good for your muscles with no added sugars.
